The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!
It Takes MORE Than Hormones To Fix Your Hormones
If you’ve been a long-time listener, and you’ve heard episodes discussing hormones, and hormone therapy options to fix your hormones stay put because you haven’t heard this.
No one has talked about this on Flipping 50 before. In all the episodes I’ve discussed and similar discussions about micronutrients I’ve had with clients, it’s never come up regarding how to fix your hormones. So, stay tuned.
And if you have chronic fatigue and think most doctors don’t get it, we’ll erase that thought before we’re finished if not by the time I introduce my guest. There is something to be said about the understanding of a professional who has the science and training, but also is able to put that into practical steps with the empathy that comes only from knowing… from a “I’ve been there” place.
Exercise will be a part of your healing, though not the first part. Movement will be a bigger part to start. When you are ready for more, a 5 Day Flip may be a starting point with 5 days of short exercise sessions.
We’re talking about something we haven’t discussed in over 2 million downloads and 9 years of Flipping 50 podcasting.
Yvonne Karney, MD is the founder and Chief Executive Officer of The Global Institute for Vitality Renewal, an organization dedicated to helping people live their whole lives with energy and focus.
As a gynecologist by original training, she has over 2 decades experience helping women. Her journey into Functional Medicine started with her personal struggle with chronic fatigue. At one point she had to close part of her medical practice because she couldn’t keep up.
She dove into learning everything she could about healing from fatigue. Through this learning she found her true calling—helping other women with fatigue and brain fog.
Through her proprietary RENEW Method™ she guides her clients through their healing journey to regain their energy and focus so they can get on with their lives and feel like themselves again!
Questions we answer on this podcast:
04:09 Tell us a little about your journey from a traditional Ob/GYN to becoming a functional medicine doctor?
06:03 Aside from your personal journey, what were a few of your "aha" moments that made you realize you needed to do things differently?
07:09 What do you mean by “It takes more than hormones to fix your hormones?”
09:49 If cell membrane damage is the problem are there things we can do to repair the cell membranes?
You’ve mentioned that 3 of the most common concerns you see in your patients during the menopause transition are fatigue, weight gain and brain fog, and you think they are all connected–what do you mean by that?
15:03 You’ve mentioned that toxins are often responsible… what about low level exposures that don’t reach the level of concern by the EPA?
Connect with Yvonne:
Dr. Yvonne’s Social:
Resources Mentioned in this Episode:
18: 23 EWG- Environmental Working Group: https://www.ewg.org
Stronger: Tone & Define: https://www.flippingfifty.com/getstronger
Beat fatigue with: https://www.flippingfifty.com/stress-less
Or make energy-boosting meals easy with smoothies: https://www.flippingfifty.com/smoothies
Other Episodes You Might Like:
Training Fatigue, Chronic Fatigue, and Hormones After 50: https://www.flippingfifty.com/training-fatigue-chronic-fatigue/
Fix Your Chronic Fatigue: https://www.flippingfifty.com/fix-your-chronic-fatigue-with-dr-evan-hirsch/
If You Were My Coaching Client, Here’s What I’d Ask….
I’ve been asked frequently if I still do private coaching sessions. The answer is I do. I’m reframing how though.
I’ve had to guard my time to start, grow and manage a team where we not only offer the first and only exclusively made-for-menopause fitness membership in the world, I train trainers and health coaches so more women have optimal choices for the way they want to train and learn.
I’ve only had time to coach a handful of clients recently. I’m changing the way I coach to include a combination of private and group coaching sessions weekly. More touches, more accountability in less time weekly. You have access to workouts, workout protocols, and can use both the private and group sessions to have your questions answered. I will still have a few private slots for women who want complete anonymity and one-to-one, but as I coach more trainers and become more aware of the value of community, I’m pointed in this direction.
Is It the Right Time for You?
For details just send me a message, to be first to know about the next group.
And then there’s content like this, where my intent is that if you show up, no matter what your intention is… to simply stop in for a few tips you can use yourself or you want the structure and science-based proven steps, you will benefit from every podcast, blog or video that’s available for free. There are thousands of pieces of content.
Everything I teach in my programs is out there in those free offers. For the person who can discipline their way through and apply, it’s there.
So, no matter who you are, thanks for listening. I hope every piece of content is a valuable next step somehow on your journey.
I create these in the early mornings… my favorite time of day. I don’t let many people into those moments… even my family know that. So, you’re a favorite part of my day.
This podcast is like private coaching. In it:
What I’d ask and why. What I’d learn about you from the response. Why you want to answer these questions for yourself to consider a next “best step” in your own journey. Coaching Client Questions:
How well are you sleeping? How’s your digestion and elimination? What does a typical day of eating and drinking look like for you? How much protein are you eating in a day? What is the source of your protein? What is the timing of these meals with exercise and sleep? Are you aware of your food tolerances and blood sugar responses to food? Describe your last two weeks of exercise, what is that like? When you lift weights, how hard would you say you work? How often are you lifting? Do you do any interval training? Do you like to track… steps, sleep, are you tracking macronutrients? Are you working with a physician, functional doctor, naturopath? Have you tested … micronutrients, hormones, gut? Are you taking HRT? Are you considering it, interested, curious about it? Do you want to have a discussion about how it can help exercise results? Right now, what’s happening in your life, relationships, work … that you want to share so I have some insight about your other sources of stress? What Do I Learn About My Coaching Client?
Each of these questions I ask my coaching client and train our Flipping 50 Menopause Fitness Specialists to ask and respond to in order to gather information that determines our first steps.
A program leads a group of people through a fairly set step-by-step. Even though it may be a blueprint like the After 50 Fitness Formula for Women or the Food Flip addition to our STRONGER program, it’s based on a group of women in menopause, not an individual.
So, of course one-on-one is more custom and focused on you.
What we’re looking at in generally is based on some key things. There are some new emerging studies.. unfortunately you know I share research based on women in menopause. One here from 2022 is and a second is on mice. So, does it apply? Other stud
The Most Unsuspecting Motivation Source | C60 30-Day Follow Up
Looking for a motivation source? Many listeners ask me, how do you stay motivated to exercise?
Meaning, not me, but for them. If you’re asking the same, today’s podcasts offers an unlikely motivation source. It’s certainly not my usual answer.
I’d offer something like choosing an activity you love, starting with just 5 or 10 minutes, and pairing the exercise with something or someone you love. But today we dig a little deeper and look at why you might be lacking motivation in the first place.
So, if in fact, it’s dopamine, then this.
In addition to motivation, this episode is all about answering questions from our previous episode’s listeners.
Ken Swartz, aka “Ken the Scientist,” is the Founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality C60 products available.
Ken is back for this second interview and the first interview where we really discuss C60 Purple Power is linked to here.
Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher and is passionate about helping and educating people.
Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor. During his research, he became aware of the powerful free radical neutralizing properties of C60.
He first began using C60 as a radiation protectant while leading a fusion reactor project. He noticed, after taking C60 for a couple of months, that not only was it protecting him from the radiation, but it was also improving his overall health. So, he continued taking it.
About 8 months after Ken started taking C60, he was at a routine visit with his optometrist and discovered that his dry Macular Degeneration was gone. The doctor was dumbfounded and told him that in all his years, he had never seen such a miraculous outcome. Due to this healing experience, he decided to dedicate himself to the research, study, and production of C60 Buckminsterfullerene products.
In 2016, he founded C60 Purple Power which offers C60 made with certified organic oils and 99.99% pure sublimated Carbon 60, never exposed to solvents, and sourced in the U.S.
Ken believes that “your health is your responsibility” and he is on a mission to help people feel empowered to take back control of their health.
Ken mentions in the show that one of the first noticeable changes for those trying C60 is motivation. It stems from the boost in dopamine. So, though libido and energy are big draws for many, C60 is could also be a motivation source if you’re seeking a boost.
Questions we answer on this podcast:
06:22 What are the first benefits people usually see when starting C60? 09:00 What I’ve noticed: enhanced libido, thicker hair/much less hair in the shower drain, recovery quickly (having started some high intensity/high impact interval training recently) 11:28 How long should one take C60 to see the full results? 13:12 If I stop taking C60, do results revert [slowly or quickly] back to original status, depending on lifestyle habits? 14:24 What is the most important instruction to follow when taking C60? 15:32 Does your C60 dosage determine how fast you see results? 17:48 I was wondering if I could get rid of half of my supplements if I start taking this? Would you do a show on supplements and how much you should really be taking? 19:30 How will this affect you if you are on HRT? 20:00 Debra I'd like to know what amount you are taking - you mentioned the cinnamon MTC in a coffee....teaspoon? Tablespoon? Thanks! Cindy 20:41 I take Eliquis, a blood thinner, due to a pacemaker, and am wondering if the C60 purple cream would cause my blood to become thinner, or does it only become th
How Long Should Strength Training Sessions for Menopause Be? | ASK the EXPERT Q and A
Strength training sessions for menopause optimization are different. They’re different than you’ve ever done in your life, different than a man of your same age. But repeatedly this question comes up, so I’m paying tribute to it again. Because if we get it wrong we risk losing the benefits we’re really after from strength training and blowing it by turning it into endurance work.
Debra recommends two strength-training sessions a week. Do we know how long those sessions should be? Angie
[and how many days a week does she recommend HIIT]
I’m answering a question from our Insiders Group (https://www.facebook.com/groups/flipping50insiders)
The best answer to this question will require a lot of science. So, I’m going to give you the Cliff notes version here.
Then, I’ll elaborate based on the science I’ve shared with our audience in recent month's masterclasses.
(The Flipping 50 masterclass is open to the public, tho if you’re not on our subscriber list you may not see the invite. You can find a number of ways to gain support and be included on that invite list in today’s show notes. Recent masterclasses have included: Science of Belly Fat burning after menopause, How to be Older, Fitter, Stronger, not older, fatter, weaker, and Updates on Strength Training in Menopause)
The reason we’re hooked on time:
We have a limited amount and appointments Conditioning that a workout, especially cardio workouts or classes, is effectively based on how long they are 09:40
Quality vs Quantity
The truth is though if you do 5 repetitions to fatigue with much heavier weight, you’re going to require far less time to exercise than if you do 15 to 20 repetitions doing a set.
The quality of the workout for metabolism-boosting is not greater because it lasts longer. In fact, the risk of negative cortisol response is greater the longer a workout is. The moment you reach fatigue is a success. It’s all you need.
When I’m at the end of my sets (meaning I’ve done a good warm-up leading to it) I can sometimes perform just 3 or 5 repetitions… and that set takes less than 15-20 seconds! Because the sets don’t take long when you do fewer repetitions!
Those types of sets also features some power and a difference in the recruitment of muscle fibers.
That makes time perhaps, irrelevant.
These 5 components should be divided in each workout:
a warmup Dynamic warm-up
a plan of sets and repetitions that safely, and effectively bring you to muscular fatigue (Science-based: known to reliably result in gains in muscle strength and lean muscle tissue) Core
a cooldown Usually, there is a requirement of a certain amount of volume:
Number of muscles involved The number of exercises for each muscle group or body part A combination of sets and repetitions The weight used to reach those parameters Some people will start with the weights they have available. That may mean they need to do a certain number of repetitions to fatigue. If those weights are light, it will be more repetitions or more creative use of tempo training. With heavier weights, you might find that you can do fewer repetitions.
Just a note, if you’re a beginner and you can’t lift the weight you have for 15 repetitions, it’s probably a little heavier than I would suggest you begin.
The Best Question
So, I suggest you start with an answer to this question. What amount of time are you willing to spend on strength training that will positively transform your energy, strength, stamina and boost your mood and metabolism?
What’s reasonable for your life (and energy)?
Though that may sound too good to be true. All of it has been proven. A recent study I shared in a Flipping50 masterclass revealed this, “There were no non-responders.”
Why Eating Disorder Recovery Fails | Women Over 50
Eating disorder recovery may not be your first concern. But you’d be surprised at the percent of midlife women triggered into eating disruption again or for the first time.
In this episode we discuss so much more than eating disorder recovery and truly define what is eating disorder, what is disordered vs emotional eating. For every woman nurturing herself or others, this episode has value.
Mindy Gorman-Plutzer brings 2 decades of experience to her private practice as a Certified Functional Nutrition and Lifestyle Practitioner and Eating Psychology Coach. Mindy’s life experience and training inspired her to create a framework that combines functional nutrition, positive psychology, and mind/body science; introducing a compassionate resolution to physical and emotional challenges resulting from chronic and complex health issues, as they relate to Eating Disorders. She’s the author of The Freedom Promise: 7 Steps To Stop Fearing What Food Will Do TO You and Start Embracing What It Can Do FOR You.
Questions we answer on this podcast:
Why a functional medicine approach to eating disorder recovery?
What are some things listeners need to know about to eating disorder recovery?
And before that, who needs eating disorder recovery?
04:44 What is the difference between disordered eating and an eating disorder, and food addiction… and emotional eating?
09:40 Address the influence of elimination diets and fasting on someone with an eating disorder?
20:55 Why is recovery from an eating disorder so elusive for so many?
What is the difference between emotional/stress eating (a topic we’ve visited many times here) and binge eating disorder?
Learn more about eating disorder recovery by connecting with Mindy for her free guide.
Connect with Mindy:
Additional Resources: Stronger: Tone & Define: https://www.flippingfifty.com/getstronger
Continuous Blood Glucose Monitor https://www.flippingfifty.com/glucose
Debra’s Favorite Things: https://www.flippingfifty.com/resources/
How to Redefine Aging | Mindset Shifts with Natalie Jill
When you redefine aging for yourself, you may have to swim upstream. There will be resistance: your own as well as others. Having always had certain examples of aging, and a few examples unique to it, to redefine aging you’ll first have to imagine it.
What do you see? If you’re in a certain relationship or a career, you’ve often without even realizing it defined yourself by those traits. You’re a “teacher” or “nurse” or you’re a “wife” or “mom” or “caregiver.” To redefine aging and rebrand yourself so you can become it, you first have to imagine yourself with a new set of labels or descriptors.
What would that be? What would be so delicious and delightful if you jumped out of bed excited for each day? Redefine what you want and see for yourself and you will redefine aging.
My guest has made a major career pivot. Not unlike Hollywood celebrities, this fitness celebrity is helping spread the message that we can redefine aging and rebrand ourselves at any age.
If I let you enroll me in your reasons, that’s not going to help you.
Natalie Jill is a Fat Loss Expert And Creative Sales Strategist who helps women ReIgnite, ReDefine and ReBrand what aging has to mean! 50 years old herself, she is changing conversations around age, potential, and possibility! She helps entrepreneurs craft their unique compelling STORY, expand their brand and excel on social media. She used the exact methods she teaches to grow her globally recognized fat loss and fitness brand with well over 3 million social media followers worldwide, two best-selling books, a top-ranked podcast, and recognition from Forbes and Greatist several years running as one of the top health and wellness influencers in the world.
5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/
Questions we answer on this podcast:
04:48 How was your transition into the ’50s? 05:54 As a fitness professional it can be interesting to navigate perimenopause changes, especially for someone in the limelight to the extent you are, can you comment on any external pressure you felt or that other fitness & health pros share? 07:50 Your message about the importance of mindset when it comes to aging echoes ours at Flipping 50. When did it occur to you that this whole ageism thing is something that because of your vast influence and reach, you could really make a positive difference about it? 15:35 Will you open up about dealing with injuries in midlife… and what they have the opportunity to teach? 25:00 You’re of course so well-known for fitness and weight loss, specifically, and you’re rediscovering and reinventing your purpose in midlife or beyond, as many of our listeners today are… or want to. Was this a conscious decision or one that felt like you were called to do it?
If you’ve always thought about yourself a certain way, it’s going to a challenge to redefine aging and who you are in these next decades. Be ready for resistance. You’ve got this. If you’ve got the desire to do so, that’s enough. You don’t have to have all the answers to start.
It’s a decision.
Connect with Natalie:
Listen Up Podcast:
5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/
Annmarie Skincare: https://www.flippingfifty.com/bogoskin
Other Episodes You May Like:
5 Lifestyle Tweaks That Support a Journey Towards Better Wellbeing: https://www.flippingfifty.com/better-wellbeing/ How to Avoid Common Exercise Injuries Midlife: https://www.flippingfifty.com/common-exercise-injuries/
One of the best!
Trust this podcast completely.. Debra knows her stuff and communicates the facts with compassion.
Solid advice and information
I love listening to Debra she explains things fully and give you examples. It’s great to listen to s pod cast that gives practical and useful information for free without an ajenda
Nice to find a podcast that actually gives real information & tips you can use instead of rambling about themselves & forcing you to purchase something. Fantastic, insightful, love it!